Weight Lifting Shoulder Exercise
- The shoulder press will require dumbbells of moderate weight and a weight bench. This exercise focuses on your interior and front deltoids as well as your upper chest muscles.
Lying flat on your bench, pick up a dumbbell in each hand and, bending the elbows, press the weights toward the ceiling. Focus on your form (stabilizing the weight as you lift, breathing in as you bring the weights down and breathing out as you lift weights upward towards the ceiling). When lifting a weight upward, squeeze the muscles in the chest as though you're pressing them together with your arms. This technique isolates not only the shoulders but the chest muscles as well. Perform this exercise for at least three sets of 12 repetitions. Note: When using dumbbells, be careful to stop if your muscles start to fatigue to prevent injury. - This exercise can be performed with dumbbells. It will develop both your rear and front deltoids. Sitting upright on your bench or weight station, take a dumbbell in each hand and curl and your hands upward (you should be holding your dumbbells shoulder-height, arms facing inward). Lift the weight slowly upward above your head, concentrating on stabilizing the weight. Be careful not to extend your arms completely, leaving a slight bend in your elbow to prevent them from locking. Breathe in as you bring the weight down, breathe out as you lift the weight upward. Perform this exercise for least 12 repetitions in three sets.
- This exercise requires the use of a barbell. This exercise will develop your interior deltoids (the shoulder muscles between the front and rear deltoids). Standing upright with your feet shoulder-width apart, bend down and grab your barbell from the center of the pole. Make sure your barbell is of moderate weight (provides resistance but is comfortable enough to lift). With your back straight, slowly lift the weight towards your chin. You should be breathing out as you lift and breathing in as you lower the weight. Be sure to maintain balance and try not to rock back and forth as you lift the weight. Perform this exercise for at least 10 repetitions in two sets.